BUILD MUSCLE | HYPERTROPHY
Hypertrophy refers to the process of increasing the size and volume of muscle cells. Hypertrophy training is a weight lifting program focused entirely on building muscle mass. Hypertrophy occurs as a bi-product of properly designed weight lifting and resistance training programs. When you engage in these activities with proper technique and challenging levels of resistance, your muscles will experience mechanical stress. This is the process of literally causing microscopic damage to the muscle fibers. In response to this damage, your body activates several mechanisms to repair and adapt the muscles, leading to hypertrophy, or muscle growth.
Your muscles will only grow if you force them to grow. Training with light resistance and minimal volume will not build muscle. The reason most people see minimal hypertrophy, even after years of lifting on their own, is they simply don’t understand the foundational principals that make muscle grow. At Georgia Personal Training, we will teach you step by step how to build muscle, sculpt your physique, and utilize your newfound muscle mass to turbo charge your metabolism and shred that stubborn fat.
BUILD MUSCLE TO LOSE BODY FAT
When we talk about losing body fat, most people tend to focus solely on calorie burning through cardio exercises. While cardio is beneficial for weight loss, incorporating muscle-building exercises is your primary tool for dropping body fat.
1. Increased Basal Metabolic Rate (BMR): Building muscle increases your BMR, which is the number of calories your body needs to function at rest. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories throughout the day. By increasing your muscle mass, you raise your BMR, resulting in a higher calorie expenditure even when you’re not exercising.
2. Enhanced Calorie Burn: Muscle is more metabolically active during physical activity as well. When you engage in strength exercises to build muscle, your body requires more energy to perform these movements. This leads to a higher calorie burn during your workouts compared to moderate cardio.
3. Afterburn Effect: Building muscle can trigger what’s known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). After intense resistance training, your body continues to burn calories at an elevated rate for an extended period to repair muscle tissue, restore energy levels, and return to a balanced state. This means you’ll continue burning calories even after your workout, aiding in fat loss.
4. Improved Insulin Sensitivity: Resistance training helps improve insulin sensitivity, which is how well your body responds to insulin. When your body becomes more insulin sensitive, it can more effectively utilize carbohydrates as fuel instead of storing them as fat. This can prevent excessive fat accumulation and promote fat loss.
5. Body Composition Transformation: By building muscle, you can transform your body composition by increasing muscle mass and decreasing body fat. Even if your overall weight remains the same, having a higher muscle-to-fat ratio will give you a leaner and more toned appearance. Additionally, muscle takes up less space than fat, making you look slimmer and more sculpted.
OUR TRAINERS WILL HELP YOU BUILD MUSCLE
The majority of gym goers see little to no muscle growth from their workouts. The fact is, building muscle is a science. There are certain principals that must be followed for a client to experience optimal muscle growth. These include progressive overload, mechanical stress, muscle confusion, and executing your lifts with proper technique. GPT trainers emphasize each of these elements during every single training session. Our clients can be confident they are getting the best training in Roswell, and in turn, will see the best results. They will also be taught the science of hypertrophy, and through months of practice and repetition, clients will become proficient lifters capable of keeping themselves fit for life.
THE BEST MOVEMENTS
When it comes to muscle growth, incorporating the right combination of strength training exercises is key. Compound exercises such as squats, deadlifts, bench press, and cleans are highly effective as they engage multiple larger muscle groups simultaneously, promoting rapid strength gains and hypertrophy. As beneficial as the big compound lifts are, they can also be very complex to execute safely and effectively. GPT trainers will guide you every step of the way as we incorporate these movements into your training routine.
Additionally, incorporating isolation exercises like biceps curls, triceps extensions, and lateral raises can target specific muscle groups, helping to enhance definition and symmetry. More often than not, sticking to the basics is the best approach when trying to build muscle. The truth is however, there a certain movements and routines utilized by professional personal trainers that are above and beyond what a client can do on their own. GPT trainers have decades of experience in both strength training and hypertrophy.
PROPER TECHNIQUE
Executing lifts with proper form and technique is absolutely crucial for both optimal results and safety. When you perform exercises with proper form, you engage the targeted muscles more effectively. This ensures that you’re getting maximum benefit from each repetition. By maintaining proper alignment and movement patterns, you can effectively target specific muscle groups and develop them to their fullest potential. This promotes muscle growth, strength gains, and overall improvement in performance.
Correct form is essential to prevent injuries during weightlifting or any other exercise. When you use proper technique, you minimize the stress placed on your joints, tendons, and ligaments. This reduces the risk of strains, sprains, or even more serious injuries. Additionally, maintaining proper form helps distribute the load evenly throughout your body, preventing excessive strain on any one area. It’s important to protect your body and prioritize safety to ensure you can continue training consistently and without setbacks.
PROGRESSIVE OVERLOAD
Progressive overload refers to the gradual and systematic increase in the intensity of exercise over time in order to continually make progress. In simpler terms, it means increasing stress levels and pushing yourself a little harder each time you workout. When we exercise, our muscles adapt to the demands placed upon them. If we keep doing the same exercises with the same weights or intensity level, our bodies eventually reach a plateau where they no longer need to adapt or grow stronger.
Increasing weight, reps, sets, or intensity of your exercises, are effective ways to push your body beyond its current capabilities. This forces your muscles to adapt and grow stronger, leading to gains in strength, endurance, and muscle size. GPT trainers ensure that you’re incorporating progressive overload into your training sessions by utilizing progressive workout strategies. We analyze your current fitness level, goals, and preferences, and then create a structured program that systematically increases the demands on your body over time.